Jen Dugard - Back on track

Back on track

HOW TO RETURN TO EXERCISE AFTER PREGNANCY, AND IN THE CASE OF PROLAPSE OR BIRTH TRAUMA.

By Jen Dugard, Founder of MumSafe™️

Returning to exercise after having a baby can feel confusing and overwhelming for many women, even those who have experienced a relatively ‘straight-forward’ delivery (if there is such a thing?). But for those who have experienced birth trauma and/or have been diagnosed with prolapse after giving birth it can feel even more challenging and many women don’t know where to start. Having worked with mums and taught trainers who work with mums for almost 15 years I have an insight into how incredibly important it is that all women gain the support they need after having their baby. Whether you experienced birth trauma or have prolapse may first recommendation for every postpartum woman is to book an appointment with a pelvic health physiotherapist (PHP) for a check-up. This appointment will offer insight into where your body is right now, help you to understand your pelvic floor and inner core muscles (Transversus Abdominis or TA) and start you on your journey of ‘rebuilding from the inside out’.

For a woman who has experienced birth trauma or prolapse, finding a PHP that you can trust and feel comfortable with is a hugely important step to understanding your body, what you have been through and the best way to begin the recovery and re-building process specifically for you. We also need to take into consideration that recovery is not just a physical process but mental and emotional too so ensuring the right support systems are in place here are important too. I highly recommend the work of both the Australasian Birth Trauma Association and COPE if you feel you need support, or even if you are experiencing something and you are not quite sure if it’s ‘normal’ or not. Asking for help is an important part of your journey.

And finally, when you are ready to move your body a little more making sure that you are under the guidance of an exercise professional that understands both birth trauma and prolapse is very important.

“We also need to take into consideration that recovery is not just a physical process but mental and emotional too.”

Although we are raising standards within the fitness industry there are still areas that you, mum and the consumer would benefit from being aware of. Exercise professionals working with mums need to hold a further education certification in the pre and post-natal space. We don’t get taught these specialised skills in our initial certifications. Make sure to ask anyone you are considering working with for their qualifications. Next, observe their on-boarding process. A trainer that knows how to work with you will ask questions about your birth experience, your pelvic floor, abdominal wall, mental health and more. They will provide a safe space for you to talk about your prolapse symptoms and any birth trauma and will have other professionals, ie. PHP and counsellor/psychologist in their network to refer you to for support with anything that is outside their scope of practice. Then, when it comes to your training session, they will adapt their programming for your individual circumstance and throughout your session they will ask you how you feel, if you are feeling any prolapse symptoms, if you have awareness of your pelvic floor etc. They will also adapt the intensity of your program based on your energy levels and mental health too. If you don’t get looked after and supported in this way, seeking out an alternative training option may be a good idea at this stage. THE most important thing is that you feel educated and empowered every step of the way and that you trust that the people around you understand your individual circumstance and experience and have a plan to support you that you feel happy with. Remember, there is a light at the end of the tunnel and there are people who want to help.

Jen Dugard is the founder and creator of MumSafe™, the go-to website for mums to connect with Personal Trainers that are certified, experienced and partner with Pelvic Health Physiotherapists so that you know you are in very safe hands.